Team Alan Cao
Programme d'entrainements Hyrox sur 9 semaines
Ce programme de 9 semaines est conçu pour :
- Développer une solide base aérobie.
-Développer ta force
-Construire une confiance dans les mouvements.
-Te préparer à la compétition
Elimine l'incertitude de ton entrainement et arrête de laisser le hasard décider pour toi. Que tu participes en solo, en duo ou en relai ce programme t'apportera tout ce dont tu as besoin. C'est aussi le programme que j'ai utilisé pour gagner l'Hyrox Paris 2023 en Men Pro .
Structure du programme
Semaine 1: Testing week
Semaines 2,3,4 : Block 1 (construction de la base)
Semaine 5 : Deload
Semaines 6,7,8 : Block 2 (Intensité)
Semaine 9 : Taper week (Pic de forme)
6 sessions per week
Must use App app to view and log training
Program Training
Prep
A
Drills for runners
2km easy jog warm-up 3 sets of Running drills : A-skip x20m B-skip x20m C-Skip x20m Ankling x20m Straight leg x20m Fast leg x20m
Conditioning
B
5km Run
Perform a 5k Run on track
C1
Running
1 x 1000
C2
post running stretch routine
Prep
A
Full body strength WU
5min Easy Ski or Row Mobility : 1min /side Dynamic couch stretch 1min/side banded pigeon 1min Band shoulder dislocate 1min/side Banded full T hip opener 1min Thoracic extensions foam roller Activation x 2 Rounds 5 Plyo push up 10 Band pull apart 10 Jump squats
B
Bench Press
C
Deadlift
Conditioning
D
2km Row
Perform a 2k Row as fast as possible
Conditioning
A
Base endurance
Choose one option : Run 50-60min @Zone 2 (65-70% Max heart rate) Bike 60-90min @Zone 2 (60-65% Max heart rate ) Ski & Row 10 x 3min Row + Ski @Zone 2 (60-70% Max heart rate)
Prep
A
Full body strength WU
5min Easy Ski or Row Mobility : 1min /side Dynamic couch stretch 1min/side banded pigeon 1min Band shoulder dislocate 1min/side Banded full T hip opener 1min Thoracic extensions foam roller Activation x 2 Rounds 5 Plyo push up 10 Band pull apart 10 Jump squats
B
Back Squat
C
Overhead Press
D
SkiErg
1 x 2000
A
Foam rolling recovery
Prep
A
Hyrox Warm-up
3 rounds for Time : 400m easy Jog 200m easy ski 10 Bodyweight reverse lunges 10 HR push ups
Conditioning
B
Saturday shoutout - 1
15min AMRAP 1K Run 50m Sled push @race weight 50 Wall balls @race weight Max distance run with remaining time 3min Rest 15min AMRAP 1K Run 50m Sled pull @race weight 200m Farmer Walk @race weight Max distance skierg with remaining time 3min rest 15min AMRAP 1k run 80m BBJ 50m Lunges @race weight Max distance row with remaining tile
